Ketogenic diet

What they do not come up with to lose weight! Well-known diets on proteins, also known for excluding carbohydrates, well, and today we will talk about a diet for fats! It is in fats. We will consume and break down fats, this is the essence of the diet under the impressive name - ketogenic diet.

Feeding the body

As you know, the most convenient form of nutrition for our body are carbohydrates. The reason is simple - they instantly split and take the form of glucose, and our brain - the main sweetener of the body, can not "think" without sugar. If we reduce the consumption of carbohydrates from the outside, then the body will begin to extract them from the glycogen stores. And what will happen when they end? Next on preferences will be proteins. That is - either we will "feed" mainly protein food, or the proteins will begin to be extracted from the muscles. Muscles we can "save". To do this, you should train hard and improve your diet with proteins. Then the proteins will be needed for regeneration, and the body will have to digest fats for its nutrition. That's it!

What are ketones?

When the fats are split, the products of their decomposition are formed - ketones, and the body itself enters the phase of ketosis. Ketones are toxic, so you need to be able to handle them. One of the benefits of a ketogenic diet for weight loss is that the brain is quite happy with the substitution of carbohydrates for ketones.

Why are ketones dangerous?

Ketones are dangerous as well as all toxins: they poison the body, give a big load to the kidneys and liver, make too "sour" environment. However, it's not for nothing that a ketogenic diet is popular in bodybuilding - so you can protect yourself.

How to deal with ketones?

  1. It should be increased to 2 liters of clean water. This will contribute to the removal from the body of decay products of various kinds.
  2. Carbohydrates - even our low-carb diet without them will not do. Moderate carbohydrate intake does not stop ketosis, but it makes this process safe. In addition, the consumption of carbohydrates will do without loss of muscle mass. For this, a cyclic ketogenic diet is used. Its essence is to make 1-2 days a week carbohydrate. These days, the muscles will be restored together with the glycogen reserve.
  3. Training - physical activity promotes a faster removal of the decay products of their body, and accelerates the process of fat burning.

Menu

The menu of a ketogenic diet of many guards, in fact contains a considerable quantity of Adepses. In some cases this leads to an increase in the level of cholesterol, in others - to a decrease in cholesterol. In any case, it will be hypocritical to say that you do not eat fried at all and cook everything for a couple. So, our diet, from this point of view, will not greatly change the course of things.

For breakfast we offer to make scrambled eggs from 2 eggs, tomato and greens. For lunch - vegetable stew with meat, cheese and salad. To do this, take 100g of frozen vegetable mix, 100g of meat, 40g of cheese, a few leaves of lettuce and cucumber.

For dinner, fry 200g of capelin, 1 egg and prepare a salad of cucumbers, lettuce, tomato. Before going to bed we eat 100 g of cottage cheese.

In the same spirit, you can make a menu for 5 days (2 days leave for carbohydrates), the main condition - in low-carb days, carbohydrate intake should not exceed 30 g.

A Beginner's Guide

In order to step on the path of losing weight with a ketogenic diet, you need to properly prepare. One of the most complete sources of information will be Lyle McDonald's book on the ketogenic diet - The Cetogenic Diet: A complete guide for the Dieter and Practitioner .